IRON Series 30 Min Hamstrings Workout - Hip Extension & Flexion | 16

Hamstrings it is!

A combination of hip flexion and extension to put load on our hamstrings using dumbbells.

Although structured time for work and rest, the timer is only a guide. Never any need to feel rushed into position or to perform that first rep. The slower the better today. A lot of time under tension and this will really require you to be ‘present’ with each lift.

Here are just some simple cues to think about during the Romanian Deadlifts that I find useful:

• knees ‘soft’ throughout
• No need to lower weight past knees
• Neutral spine (slight arch to back is fine!)
• Braced core
• Don’t hold breath
• Neck elongated and inline with spine as best you can
• Weight close to body the entire time
• Ease into those first few reps in particular
• During isometrics at bottom if a slight pause, think about hips up and back even more, open chest even more and try to relax breath!

The dumbbells I am using for your reference are 2 x 17.5kg each. I will also be using 1 x 30kg for the Hamstring thrusts and 1 x 12.5kg for the balancing staggered RDL.

Aside from dumbbells, you will need a chair or bench for Hamstring thrusts!

Every set will be different so technically no repeat! However of course if movement is on one side such as Staggered RDLs, the next set will be the opposite side!

The timer will be on for the workout 60 seconds per exercise with 30 seconds rest inbetween each set!

15kg
SLOW ECCENTRIC RDL
PAUSED RDL
NORMAL TEMPO RDL

SLOW ECCENTRIC STAGGERED RDL
SWITCH SIDE!
1 1/2 REP STAGGERED RDL
SWITCH SIDE!

STAG RDL TO LUNGE
SWITCH SIDE!

12.5kg
BALANCE RDL
SWITCH SIDE!

HAMSTRING THRUST ‘SLOW’
HOLD!
FULL RANGE - HOLD - FULL RANGE 20/20/20

X1 LEG HAMSTRING THRUST
SWITCH SIDE!

FULL RANGE - HOLD - FULL RANGE 30/15/15
SWITCH SIDE!

FINISHER!

17.5kg
RDL x2 DUMBBELLS
RDL x 1 DUMBBELL!

By the time the finisher came, my hams were pretty tired so I would ensure to take it slow and ensure each rep is as good as the very first set in this workout!

How could you not feel ready to take on the rest of your week with positivity after a Monday session like this!!?🤩

Cx

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Disclaimer: If you are new to exercise or planning on embarking on a new fitness programme, you should consult your physician. This video may offer health, fitness or nutritional information and is meant for educational purposes only. This information is not meant as an alternative to seeking professional medical advice or suggested treatment. Please know that performing any exercise or programme is solely at your own risk.

[alexandragisellechavez]

I felt the same struggle as Caroline at 32 min..this is what I like about Caroline. she is the real deal.. she does not pretend, or edit the video.. she shows us that it hurts.. and that we are just humans... Tks again for this amazing workout

[maggiecavanagh]

I love that Caroline is always changing things up a bit! 30 minutes of hamstrings is going to leave them burning in the best possible way ☺️

[karenmerchant]

Oh yes!. I was so happy to see hamstring day because RDL’s are my favourite. The one legged hamstring thrusts really burned 🥵 but I just pulled this face 😬😬 and got through it. Another genius workout. I want to hug this woman so much 🤗🤗🤗🤗.. Have a good day all ❤ 🦵🙌

[TheRealTigur]

Caroline is in my opinion the most effective, creative, and competent trainer on YouTube. Been following since the beginning. I love coming here for workouts and will continue.

My struggle is wanting use heavier weights on these hamstrings movements, but no matter how many times I try, my wrists and forearms give out after thirty seconds using 30lb weights. I can do chest press with 30lb fine, but not these. Anybody else have the same issue? I’m just wondering if I’m not trying hard enough or if it’s just possibly genetics.

[candaceredmond]

When Caroline says we’re going to target a body part….. she means it!! 🥵 💪🏼

[matthewalmond]

I’m excited that we have both a hamstring and a glute day this week!! This hamstring session looks superb...plenty of RDLs and hip thrusts...and I guess we will have more hip thrusts to come on Wednesday! What brilliant information and tips on doing RDLs...isn’t Caroline so brilliant at helping us through these exercises! Have a great workout everyone...and have a happy Monday! Matthew

[shelleyc]

Second time through the IRON series and love it so much! I’m seeing results, feeling stronger, and my 47 year old body does better lifting weights than with the cardio/HIIT workouts I was doing. Thank you, Caroline!

[estherrgagnon]

I love RDLs! This workout pass soo fast and I certainly felt my hamstrings working! Thanks +++ Caroline!

[nio]

You know you really want this when you laugh after a painful set and then immediately cry from the seratonin overload. Thank you sooo much Caroline and to all of you!

[wendybitker]

I actually started with the add-on today. It was an oldie, but intense. Caroline has come so far with her delivery and presentation for sure and we so appreciate everything she does. Another brilliant workout! Happy Monday, everyone!

[raffiderderian]

I do enjoy your sessions. This one was a challenge for this 60 year old martial arts instructor with two metal hips, but it was fantastic! Thanks for all you do.

[CJG]

I mentioned this on the FB community page today, but I’d like to say it here too. My husband, 3 kids and I are recovering from Covid these past two weeks. I’ve soooo missed Caroline! Today I’m back at it, and it feels so good! I’m reminded that our trainer is a boss! I am so grateful for her, I’d love to yell it from the rooftops about how shes helped me change my life to a much healthier happier one.
I love you Caroline! I’m so proud to call you my trainer! 💗💗

[olsonrerj]

I'm not a newbie to lifting weights, but man I made a rookie mistake today by doing a kettlebell workout before this one, which wasted my grip far more than I realized! My grip is definitely my weak point and I get so irritated when it interferes with leg work, ha ha. This was still an amazing hamstring routine that I will definitely return to. For those who have issues with grip strength as well, try wrist straps, or even a 4 foot barbell where you can more widely distribute the load and lift heavier. I love using my shorty barbell for this kind of work and it's very easy to substitute for both single and double dumbbell exercises. As always, thanks to Caroline for kicking my butt!

[jessicanewman]

Wanted to let you know I love this series. Today I'm on day 17 and I'm already so much stronger than I was when I started. I can already see a change in my body shape. I used to lift weights a lot but haven't very much in the last 3 years. My body became pretty soft. Thank you for the great workouts. I will be doing fuel when Iron is over :)

[SandraBenjamin-yv]

I’m 66 and loving the iron series. Today did day 16. Using 20, 15, 10lbs weights. Since I don’t have anything heavier than 20, I just do a few more.

[emilyfrey]

This is my fifth time through the Iron series, and I am seeing incredible results. Best 30 mins spent daily!!

[paulasuozzi]

I started this series last year with it in real time and got through day 15 and then got covid for the first time. Once I was finally over covid, I started traveling for the summer, then sustained injuries in the fall and finally this spring - almost a year to the day later, started back up and just completed day 16 and am so happy to be back lifting with Caroline again! Happy spring and happy lifting again.

[KatsSpot]

I tore my hamstring about 5 years ago. I have worked hard to get it back to somewhat "normal". With the help of workouts like this from Caroline that are just hamstring intensive, I can see growth! Thanks Caroline!

[MimicIsaac]

Love how we can use the same movements to make the muscle work in different ways, looking forward to this !

[anitamontanaro]

Boy will I feel this tomorrow. I was online skating today (yet another thing that I picked up thanks to Caroline) and this was killer. My muscles were literally warm. Now, my legs can always take it, I´m on 15 KG, it´s my forearms that always give way first. Great great session, great moves, loved the balance RDL, loved it! Thanks Caroline!